Simple, quick, and a great tasting lunch wrap.
2 servings
340 calories per serving
1 T light Ranch dressing
1 Whole wheat wrap (80 calorie version by Smart and Delicious)
1 lettuce leaf
6 slices deli turkey breast
2 slices tomato
1 Laughing Cow light cheese wedge
2 avocado slices
Spread the cheese on the wrap then fill with the rest of the ingredients and wrap it up. Here is a video that shows you how to make a wrap that does not leak 🙂
Take something near perfect and make it even perfecter 🙂 The wrap holds in all the goodies unlike the regular old slippery BLT. This is a keeper !!
8 servings
232 calories per serving
½ c fat free mayo
½ c fat free sour cream
2 T ranch dressing mix
¼ t red pepper flakes
8 flour tortilla wraps
16 bacon strips, cooked
3 c shredded lettuce
2 c chopped tomatoes
Combine mayo, sour cream, ranch mix and red pepper. Spread on tortillas and then add bacon, lettuce and tomato and wrap up. To fold a wrap perfectly, check out my video below:
Simple yet fancy. Light yet filling. This is a great side salad. If you are making it as a main salad instead of a side, add some grilled leftover chicken.
8 servings
140 calories per serving
2 c grape tomatoes
11 oz. can artichoke hearts, drained and cut into chunks
10 oz. spring mix salad
1 c low fat shredded cheddar cheese
½ c low fat balsamic vinaigrette
Mix salad ingredients and then combine with dressing.
So simple – especially of you plan these for a day after you make chicken the night before – then you are just pulling pre-made cutlets out of the frig and that’s just as easy as pulling out cold cuts. What makes this a club – – well, the BACON, of course 🙂
4 servings
307 calories per serving
4 bacon slices
4 4 oz. chicken cutlets
¼ t pepper
8 slices multigrain bread
¼ c light mayonnaise
1 T Dijon mustard
4 green leaf lettuce leaves
2 plum tomatoes, thinly sliced
Cook bacon them remove from pan and reserve 1 T of the drippings. Sprinkle chicken with pepper and place in pan and cook 4 minutes per side. Toast bread and place a mix of mustard and mayo on 4 slices. Top with lettuce and tomato, then the chicken and bacon.
Take out the Bacon, replace it with avocado and you have an ALT instead of a BLT. You still have the bacon flavor since you have Bacos in here, but the main flavor is the avocado. So get your MUFA on and have a great sandwich for lunch today !
4 servings
290 calories per serving
Even though there are bacon bits here, the main star of this sandwich is the avocado, so I call it an ALT instead of a BLT.
¼ c low fat mayonnaise
2 T bacon flavored veggie bits (Bacos)
8 slices of toast
4 lettuce leaves
1 avocado, pitted and sliced
2 large tomato, sliced
Combine mayo and bacos and mix well then spread of 4 pieces of toast and layer with lettuce, avocado and tomato.
This is a great dressing – it’s a cross between a ranch and a really garlicky Caesar – very nice !
2 servings
94 calories per serving
2 T sour cream
1 T mayo
1 T skim milk
1/8 t garlic powder
Salt and pepper to taste
2 c shredded lettuce
Mix dressing and pour over lettuce.
A big meaty, juicy, tasty sandwich just doesn’t seem like it can fit into a 400 calorie per meal diet – but it does ! And this one is sooooo tasty. Bacon, avocado, mayonnaise, dill, meat, cheese – you just can’t go wrong !!
2 servings
328 calories per serving
2 T fat free mayo
¼ t dill weed
1/2 t lemon juice
1/8 t pepper
4 slices whole wheat toast
4 slices thin deli roast beef
4 slices thin deli ham
2 slices low fat provolone or swiss cheese
2 lettuce leaves
2 tomato slices
2 bacon strips cooked and crumbled
¼ c alfalfa sprouts
¼ c avocado sliced
Combine mayo, dill, juice and pepper and spread over the toast. Add the sandwich meat, cheese, lettuce, tomato, sprouts and bacon and the top with the avocado slices.
The avocado is unexpected and that makes it twice as good ! Mixed with the lemon and yogurt, this makes a very light yet creamy dressing.
4 servings
106 calories per serving
1 avocado, cut into chunks
¼ c plain low fat yogurt
½ t grated lemon zest
1 T lemon juice
1 T water
½ t salt
4 c sliced romaine lettuce
4 c watercress or endive
In a blender mix the avocado chunks, yogurt, lemon zest, lemon juice, salt and 1 T water until smooth. Put dressing in a bowl and add greens and mix well.
A little chicken, lotsa vegetables and lotsa flavor !
6 servings
289 calories per serving
2 c chopped cooked chicken breast
2/3 c thinly sliced red bell pepper
½ c thinly sliced English cucumbers
1/2 c sliced celery
1/2 c light ranch dressing
1/4 c crumbed goat cheese
4 c chopped romaine lettuce
6 8-inch fat free flour tortillas
Layer all the ingredients in tortillas, wrap and secure with a toothpick. Here’s my instructional video in how to secure a wrap so nothing leaks out the bottom.
Quick, easily portable and a great lunch. If you gotta have mayo instead of mustard, then use low or no fat and reduce the light ranch dressing.
1 serving
305 calories per serving
2 slices 45 calories wheat bread
5 slices deli turkey
1 slice tomato
1 lettuce leaf
mustard
1/2 c baby carrots
1/2 c celery sticks or broccoli florets
1/4 c light ranch dressing for dipping (or onion dip made with no fat sour cream)
Make your sandwich and enjoy !
